Feeling Good Podcast | TEAM-CBT - The New Mood Therapy

David Burns, MD
  • 4.6 (838)
  • Mental Health
  • Updated Weekly

This podcast features David D. Burns MD, author of "Feeling Good, The New Mood Therapy," describing powerful new techniques to overcome depression and anxiety and develop greater joy and self-esteem. For therapists and the general public alike!

  1. 6d ago

    Ask David w/ Dr. Matt May

    514: Ask David w/ Dr. Matt May Schizophrenia, Resistance, TEAM's Future, and What Makes a Great Therapist In this thought-provoking Ask David episode, Dr. David Burns is joined by Kevin Cornelius, LMFT, and special guest Dr. Matt May, psychiatrist, TEAM-CBT therapist, and longtime colleague of Dr. Burns. Together, they tackle challenging listener questions about schizophrenia, emotional suffering, resistance to change, therapist training, and the future of psychotherapy. Along the way, the conversation becomes deeply personal as David reflects on the qualities that shaped the development of TEAM-CBT, his hopes and concerns for the future of psychotherapy, and the lessons he's learned after decades of clinical work. Our Special Guest: Dr. Matt May Kevin welcomes Dr. Matt May back to the podcast. Matt is a psychiatrist trained at Stanford who has worked closely with David for more than twenty years. Although trained in psychiatry, Matt explains that his work today focuses almost entirely on TEAM-CBT rather than medication management. David praises Matt as one of the most gifted therapists he has ever known, highlighting his warmth, compassion, humility, and clinical expertise. Question #1: Can TEAM-CBT Help the Negative Symptoms of Schizophrenia? A listener asks whether TEAM-CBT can help with the so-called "three A's" of schizophrenia: Apathy Avolition (severe lack of motivation) Anhedonia (loss of pleasure) or whether medication is the primary treatment. David's Response David challenges the assumptions behind the question itself. Rather than viewing people through the lens of diagnostic labels and symptoms, he emphasizes that TEAM-CBT begins by asking: "What would you like help with?" He argues that therapists often fall into the trap of acting like experts who believe they already know what a patient needs based on a diagnosis. TEAM-CBT takes the opposite approach, focusing on the individual person's goals, struggles, and hopes. David shares an early experience treating a patient with schizophrenia. Initially, he tried to challenge the patient's delusional beliefs directly through cognitive techniques. When the patient simply reinterpreted the evidence to support the delusion, David realized he was pursuing his own agenda rather than the patient's. The lesson: TEAM-CBT focuses on helping people with the problems they want help with—not on treating diagnostic labels. Key Takeaways Diagnosis does not define the person. People with schizophrenia may still want help with relationships, mood, habits, goals, or self-esteem. Effective therapy begins with understanding what matters to the individual. Humility is often more helpful than expertise. Question #2: What About Trauma, Brain Circuits, and "Underlying Vulnerabilities"? A listener asks whether present-moment thoughts are only part of the picture and whether deeper emotional circuitry, stress physiology, or network-level brain changes also contribute to emotional suffering. The listener also wonders whether cognitive therapy truly processes emotions like grief, fear, shame, and anger—or merely suppresses them. Matt's Perspective Matt offers a practical example from his own life. One afternoon he found himself flooded with depressive thoughts and self-critical feelings. He suddenly felt hopeless, inadequate, and discouraged. Then he realized: He had skipped lunch and was extremely hungry. After eating, the negative thoughts disappeared. His point is that physical states matter. Sleep deprivation, poor nutrition, illness, intoxication, and other biological factors can influence how easily negative thoughts arise and how difficult they are to challenge. David's Perspective David distinguishes sharply between: Healthy negative emotions Distorted emotional suffering He revisits a story from his medical school years, describing the death of a beloved elderly patient whose family gathered around him during his final moments. Everyone cried. David cried too. But that sadness was not depression. The grief emerged naturally from loving thoughts and genuine loss. In contrast, depression is fueled by distorted thoughts such as: "I'm worthless." "I'm not good enough." "Things will never get better." TEAM-CBT seeks to eliminate distorted suffering while preserving healthy human emotions. Key Takeaways Healthy grief is not a disorder. TEAM-CBT does not suppress genuine emotions. Depression, anxiety, shame, and hopelessness often arise from distorted thoughts that can be transformed. Biological factors matter, but thoughts remain a powerful therapeutic target. Question #3: What's the Biggest Misunderstanding Therapists Have About TEAM-CBT? A listener asks: When teaching clinicians, what misunderstanding should be corrected first? The belief that resistance means the patient is difficult? Or the belief that techniques alone are enough? David's Answer David emphasizes that TEAM is a system: Testing → Empathy → Agenda Setting → Methods Many therapists focus immediately on techniques and interventions. But before methods can work: The therapist must develop genuine empathy. The therapist must uncover resistance to change. Without empathy, patients don't feel understood. Without addressing resistance, therapists often end up arguing with their patients. David explains that people usually have many good reasons not to change. TEAM-CBT helps bring those reasons into awareness and resolve them before attempting intervention. Matt's Answer Matt reflects on his own training with David. He recalls spending countless hours learning empathy and discovering how difficult it is not to jump in with advice, reassurance, or premature solutions. According to Matt: Most therapists are tempted to help too quickly. Many accidentally create resistance by pushing for change. Understanding resistance is often one of the most challenging skills to master. Kevin's Perspective Kevin notes that TEAM itself naturally provides the roadmap: First learn testing. Then learn empathy. Then learn agenda setting. Only afterward focus on methods. The sequence protects therapists from moving too quickly into problem-solving. Question #4: What Is the Future of TEAM-CBT? A listener named Vlad writes a heartfelt letter reflecting on the transition from Rhonda Barovsky's co-hosting role and asking: What is the future of TEAM-CBT? How might it evolve? What personal qualities allowed David to create such an influential therapeutic framework? David on the Future of TEAM David explains that much of his current work focuses on preserving and sharing TEAM-CBT for future generations. Examples include: Recorded therapy sessions Training materials His psychotherapy eBook Psychology Today articles The Feeling Good Podcast The Feeling Great app He hopes future therapists will continue refining, expanding, and improving the methods. At the same time, David expresses disappointment that many mental health professionals have shown limited interest in approaches that emphasize rapid, measurable change. He remains committed to the possibility that therapy can become far more effective than it is today. The Personal Qualities Behind TEAM-CBT Matt identifies several characteristics he believes contributed to David's success: Intense Curiosity David never accepted conventional wisdom simply because others believed it. He continually asked: "What actually works?" Intellectual Honesty David consistently measures outcomes and learns from failures rather than defending cherished theories. Humility Rather than seeing himself as the expert, David allows patients to become his teachers. Compassion According to Matt, David's genuine concern for human suffering gives life to the science. Grit and Persistence David spent decades refining techniques, collecting data, developing tools, and challenging accepted assumptions. Discussion of AI and the Future of Therapy The conversation also touches on the Feeling Great app and artificial intelligence. David explains that the app was designed to deliver many TEAM-CBT principles to people who might not otherwise have access to therapy. He remains hopeful that technology can help make effective treatment more widely available while preserving the human values at the heart of psychotherapy. Memorable Themes from This Episode People are more important than diagnoses. Healthy sadness is different from depression. Empathy comes before technique. Resistance is not a problem—it is information. Great therapists remain curious and humble. Real innovation begins with measuring outcomes. Compassion and science work best together. Resources Mentioned Feeling Great App Psychology Today articles by David Burns Episode 49 featuring Marilyn's transformational session Listener Survey We'd love to hear from you! Your feedback helps shape future episodes and allows us to create content that is as helpful and meaningful as possible. Please use this link to take the feedback survey and share your thoughts with us about this episode. Your voice matters—and as David points out in this episode, sometimes the most important conversations begin when we're willing to express what we're really thinking and feeling. Thank you for listening to The Feeling Good Podcast! Contact Information You can reach Matt May, MD @ https://www.matthewmaymd.com Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love an

  2. Aug 3

    Grandma's Snake Phobia

    Grandma's Snake Phobia The Real Cause of Her Anxiety Hosts: Kevin Cornelius, LMFT Dr. David Burns What if anxiety isn't the problem? What if anxiety is actually a message? In this fascinating episode, Dr. David Burns and Kevin Cornelius explore one of the most intriguing concepts in TEAM-CBT: the Hidden Emotion Technique. Using the memorable case of "Grandma's Snake Phobia," David explains why some forms of anxiety persist despite cognitive techniques, exposure exercises, and logical reassurance—and how uncovering an unrecognized emotional truth can sometimes lead to astonishingly rapid recovery. David shares the story of an elderly woman who suddenly developed a crippling fear of snakes despite spending her entire life comfortably around them. While most therapists might have focused on treating the phobia itself, David suspected that the anxiety was serving another purpose entirely. As the conversation unfolds, listeners learn how anxiety can function as a symbolic message from the subconscious mind, drawing attention to feelings, needs, conflicts, or desires that have been pushed out of awareness. David also shares the remarkable story of the patient whose panic attacks and nausea at work led him to first discover the Hidden Emotion Technique, as well as a deeply personal story involving his own struggle with anxiety and professional conflict. Along the way, David and Kevin discuss why highly anxious people are often some of the kindest and most compassionate individuals, how "niceness" can sometimes fuel anxiety, and why learning to honor our feelings may be one of the most important steps toward recovery. In This Episode Why traditional cognitive and behavioral approaches sometimes only partially relieve anxiety The origins of the Hidden Emotion Technique The surprising connection between anxiety and excessive "niceness" Why anxiety may be a symbolic message rather than a malfunction The case of Grandma's sudden snake phobia How unspoken fears about aging and dependence fueled anxiety Why simply becoming aware of a hidden emotion is not enough The critical action step that completes the Hidden Emotion Technique The story of the young woman whose job was literally making her sick How suppressed dreams and unexpressed desires can trigger anxiety symptoms David's personal experience discovering a hidden source of anxiety in his own life The role of conflict avoidance, people-pleasing, and "emotophobia" Why the hidden emotion is almost always happening in the present—not buried in childhood How anxious symptoms often function as symbolic clues to what's really wrong Practical ways to begin exploring hidden emotions in your own life Key Insights from David "Anxiety is our subconscious mind trying to get our attention and tell us something important that our conscious minds can't seem to see." "The ultimate fear in anxiety is often the fear of your own feelings." "Only nice people develop anxiety disorders." "The hidden emotion isn't the fear itself. The fear is conscious. The hidden emotion is the feeling you believe you're not supposed to have." "Anxiety never comes out of the blue. It comes from our lives and our hearts." The Hidden Emotion Technique: Two Essential Steps Step 1: Discover the Hidden Emotion Identify the feeling, desire, conflict, or unmet need that has been pushed out of conscious awareness. Common examples include: Anger that feels unacceptable Unexpressed disappointment A desire you feel guilty about wanting Conflict you're avoiding A dream you've abandoned A need you're afraid to ask for Step 2: Take Action Recovery occurs when you: Express the avoided feeling honestly Address the underlying problem directly Have the difficult conversation you've been avoiding Honor the need or dream you've been neglecting As David emphasizes, insight alone rarely eliminates anxiety. The transformation occurs when awareness is followed by action. Why "Nice" People Often Struggle with Anxiety David describes a pattern he has observed repeatedly throughout his career: Many anxious individuals: Want everyone to be happy Avoid conflict at all costs Feel responsible for others' feelings Believe they should never feel angry Fear disappointing people Suppress their own needs and desires When these feelings remain hidden, anxiety can emerge as a signal that something important needs attention. Questions for Reflection Is there something important you're not telling someone? Are you avoiding a conflict because you don't want to upset anyone? Have you been ignoring a dream, desire, or need that matters deeply to you? Do your anxiety symptoms seem symbolic in any way? Is there a feeling you've decided you're "not supposed" to have? Resources Mentioned Feeling Good: The New Mood Therapy by David Burns When Panic Attacks by David Burns David's recent Psychology Today article, "Grandma's Snake Phobia: The Real Cause of Her Anxiety" Listener Survey We'd love to hear from you! Your feedback helps shape future episodes and allows us to create content that is as helpful and meaningful as possible. Please use this link to take the feedback survey and share your thoughts with us about this episode. Your voice matters—and as David points out in this episode, sometimes the most important conversations begin when we're willing to express what we're really thinking and feeling. Thank you for listening to The Feeling Good Podcast! Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!

  3. Jul 27

    512: The Myth of Slow Healing

    The Myth of Slow Healing Why Rapid Recovery Is Possible Featuring Dr. David Burns and Kevin Cornelius, LMFT Many people believe emotional healing takes months—or even years. Therapists are often trained to expect gradual progress, and patients may assume lasting change requires prolonged struggle. But what if that assumption is wrong? In this episode, Dr. David Burns challenges one of the most deeply entrenched beliefs in mental health: the idea that meaningful psychological recovery must happen slowly. Drawing from his recent Psychology Today article, The Myth of Slow Healing, Dr. Burns explains why rapid emotional change is not only possible—it may actually reflect how the human brain naturally works. Through powerful clinical stories, personal reflections, and decades of research, Dr. Burns describes how depression, anxiety, panic, shame, and hopelessness can sometimes disappear in a matter of minutes when people discover and challenge the distorted thoughts driving their suffering. What Inspired This Article? Dr. Burns begins by sharing a formative experience from his psychiatric residency in Philadelphia. As a young psychiatrist, he noticed something troubling: psychotherapy often seemed to continue indefinitely, yet measurable recovery was rarely discussed. Therapists relied heavily on intuition, but almost no one was systematically measuring whether patients were actually improving. A walk through Fairmount Park sparked an insight that would transform his career. Thinking about professional basketball players improving through constant feedback—seeing whether the ball goes through the hoop—he wondered: How can therapists improve if they never measure whether their sessions are helping? This question led him to become one of the earliest advocates for routine outcome measurement in psychotherapy, eventually helping shape the development of TEAM-CBT's session-by-session assessment system. The Importance of Measurement Dr. Burns discusses his early use of the Beck Depression Inventory and the surprising lessons it taught him. Again and again, he discovered that his assumptions about how patients felt were often wrong: Some patients appeared severely depressed but reported relatively mild symptoms. Others seemed cheerful and functional while scoring in the severe range. These experiences reinforced an important lesson: Therapists need data, not guesses. By measuring depression, anxiety, empathy, and therapeutic effectiveness during every session, therapists can receive the feedback necessary to improve their work and help patients more effectively. The Caveman Effect: Why the Brain Can Change Instantly One of the episode's most memorable concepts is what Dr. Burns calls the "Caveman Effect." Borrowing an illustration from neuroscientist Mark Noble, he describes a prehistoric human hearing a twig snap behind him at dusk. The caveman immediately thinks: "A tiger is behind me!" Instantly, fear surges. Then he turns around and discovers the sound came from his wife stepping on a branch. In that moment, his fear vanishes. Not gradually. Not over six months. Instantly. Dr. Burns argues that this illustrates a fundamental principle: Thoughts create emotions. When a frightening thought is believed, anxiety emerges. When that thought is no longer believed, anxiety disappears. This process can happen in seconds. Three Levels of "Shortness" Dr. Burns describes three different ways emotional healing can occur rapidly. 1. Therapy Can Be Brief Many patients experience dramatic improvements within a single two-hour session. Rather than expecting treatment to continue indefinitely, Dr. Burns often approaches therapy with the goal of achieving complete symptom remission as quickly as possible. 2. Breakthroughs Often Happen in Minutes Even within a session, the most important change frequently occurs during a short window—sometimes only a few minutes long. Once therapists identify the specific distorted thoughts maintaining the problem and apply an effective intervention, major shifts can happen quickly. 3. The Moment of Enlightenment The most dramatic change often occurs in a matter of seconds. This is the moment when someone suddenly sees: Their negative belief isn't true. They've been deceiving themselves. A different perspective is possible. When this realization occurs, emotions can shift almost instantly. Dr. Burns compares this experience to the caveman discovering there was never a tiger at all. Why People Resist the Idea of Rapid Recovery If rapid healing is possible, why do so many people reject the concept? Dr. Burns identifies several reasons: For Patients Many people have spent years struggling with depression or anxiety. The idea that change could happen quickly may sound unrealistic or even fraudulent. After repeated disappointments, hope itself can feel dangerous. For Therapists Rapid recovery also challenges many traditional assumptions about psychotherapy. It raises uncomfortable questions: Why aren't outcomes being measured? Why do some treatments continue for years without substantial change? What happens to a therapist's business model when patients recover quickly? Dr. Burns and Kevin discuss how financial incentives can sometimes unintentionally reinforce longer treatments, even when faster recovery may be possible. The Story of Terry: Ten Years of Panic Gone in One Session One of the episode's most powerful moments is Dr. Burns' retelling of Terry's story. Terry suffered from: Severe depression Crippling panic attacks Nearly ten years of unsuccessful treatment Her symptoms were extreme, with depression and anxiety scores among the highest Dr. Burns had ever seen. The key breakthrough came when he identified the specific thought driving her panic: "I'm about to have a heart attack." Using an experimental technique, Dr. Burns intentionally helped Terry induce panic symptoms in session. Then he challenged her catastrophic belief through direct experience. If she were truly having a heart attack: Could she jog in place? Could she exercise vigorously? Could she do jumping jacks? As Terry performed increasingly strenuous activity, she suddenly realized the absurdity of her belief. Then came the breakthrough moment. She laughed. The fear disappeared. And a decade of panic ended. The episode emphasizes that it was not the jumping jacks themselves that created recovery. It was the moment she stopped believing the distorted thought. Why Thoughts Matter Dr. Burns revisits three core principles of cognitive therapy: Principle 1 Your emotions result from your thoughts—not directly from events. Principle 2 The thoughts creating depression and anxiety are typically distorted. Common distortions include: All-or-nothing thinking Fortune telling Emotional reasoning Mind reading Self-blame Principle 3 The moment you stop believing a distorted thought, your emotions will change. This principle remains central to TEAM-CBT and forms the foundation for many rapid recoveries. Beyond Cognition: The Role of Motivation Later in the discussion, Dr. Burns explains that distorted thoughts are only part of the story. Another critical factor is motivation. People often have powerful reasons for holding onto painful feelings. Depression, anxiety, anger, guilt, and shame frequently reflect important personal values. For example: Perfectionism may reflect high standards. Guilt may reflect a strong conscience. Anxiety may reflect caring deeply about others. Rather than arguing patients out of their symptoms, TEAM-CBT often begins by exploring what those symptoms reveal about the person's strengths and values. Benny's Story: The Power of Acceptance To illustrate this paradoxical approach, Dr. Burns shares the story of Benny. Benny was: Suicidal Violent Deeply depressed Involved in gangs, drugs, and crime Rather than confronting Benny's hopelessness, Dr. Burns did something unexpected. He explored all the advantages of believing: "I'm a hopeless case." Together they listed the benefits: Status Power Money Protection Identity For the first time, Benny felt understood rather than judged. Then his defenses collapsed. He revealed a lifetime of hidden pain, including witnessing his grandfather's suicide and struggling with illiteracy. The story illustrates a central paradox of TEAM-CBT: People often change only after they feel completely accepted exactly as they are. What Dr. Burns Has Learned About Human Nature After decades of witnessing rapid recovery, Dr. Burns says one conclusion feels increasingly clear: Thoughts create emotions. Yet he also emphasizes a deeper question: Why do some people generate so many painful thoughts in the first place? His answer increasingly involves: Core values Motivation Human meaning Personal strengths that become exaggerated Understanding both cognition and motivation has become essential to creating lasting change. Key Takeaways Emotional healing does not require months or years. The brain is capable of extraordinarily rapid change. Thoughts—not events themselves—create emotions. Distorted thoughts fuel depression and anxiety. When distorted thoughts lose their credibility, emotions often change immediately. Measurement and feedback are critical to effective therapy. Motivation and personal values play a major role in emotional suffering. Acceptance often creates more change than persuasion. Recovery can happen much faster than most people realize. Resources Mentioned Feeling Good by David D. Burns Intensive Therapy at Feeling Good Institute The Psychology Today article: The Myth of Slow Healing The video demonstration of Terry's panic attack treatment Coming Next Episode Dr. Burns and Kevin continue the conversation with a fascinating discussion of: "Grandma's Snake Phobia: The Real Cause of Her Anxiety" You'll learn about the Hidden Emotion Model and discover why th

  4. Jul 20

    Shame Attacking: Overcoming a Lifetime of Social Anxiety

    Shame Attacking: A Surprising Cure for Social Anxiety Hosts: Kevin Cornelius, LMFT Dr. David Burns Episode Summary Many people believe social anxiety is caused by low self-esteem, poor social skills, or awkwardness. But what if the real culprit is shame? In this episode, Dr. David Burns and Kevin Cornelius explore one of the most powerful—and unconventional—tools for overcoming social anxiety: Shame Attacking Exercises. Drawing from Dr. Burns' recent Psychology Today article, Shame Attacking: Overcoming a Lifetime of Social Anxiety, they tell the remarkable story of Martin, a handsome young man whose intense shame about excessive sweating had left him isolated and unable to connect with others. Through a series of courageous shame-attacking exercises, Martin discovered something life-changing: the world was far kinder and less judgmental than he imagined. Along the way, David shares how he first learned shame-attacking exercises from followers of psychologist Albert Ellis and describes his own unforgettable experience of asking strangers in a crowded New York restaurant if he could sample their food. The episode highlights how bringing our perceived flaws into the open often causes shame to evaporate—much like a vampire exposed to sunlight. In This Episode The Origins of Shame Attacking Exercises David's introduction to Albert Ellis's famous technique Why therapists should never ask patients to do something they wouldn't do themselves The surprising results of David's first shame-attacking exercise in a crowded Chinese restaurant Martin's Story A young man whose fear of sweating kept him trapped in loneliness How shame—not sweating—was the real problem A therapy session unlike any other: jogging through Philadelphia, getting intentionally soaked, and publicly announcing his "flaw" What Happened When Martin Stopped Hiding Why strangers responded with warmth instead of ridicule How exposing his greatest fear challenged years of distorted beliefs The unexpected encounter that changed his social life forever Shame Is Like a Vampire David introduces a memorable metaphor: Shame survives in darkness and secrecy. When exposed to the light, it shrivels up and dies. The discussion explores how openly acknowledging our imperfections can dramatically reduce anxiety and self-consciousness. The Hidden Cost of Taking Ourselves Too Seriously David and Kevin discuss: Why humor can be a powerful antidote to social anxiety The value of becoming more playful and less self-focused How social anxiety often convinces us that everyone is watching and judging us when they're usually not Guidelines for Shame Attacking Exercises David emphasizes that shame-attacking exercises are powerful but should be used thoughtfully. Some important principles include: Be Respectful Exercises should never disrupt places where people deserve peace and privacy, such as hospitals, churches, or synagogues. Be Playful, Not Aggressive The goal is to laugh at yourself, not make others uncomfortable or upset. Don't Wait Until You're Ready The breakthrough often comes when you act despite feeling anxious. Therapists Must Lead by Example If therapists want patients to challenge shame, they should be willing to challenge their own shame as well. Memorable Takeaways The problem is rarely the flaw itself—it's the hiding. Most people are far less judgmental than we imagine. Courage grows through action, not waiting for fear to disappear. Humor and playfulness can dissolve shame. Vulnerability often creates connection rather than rejection. The world may be much friendlier than your anxiety predicts. Featured Article This episode is based on Dr. David Burns' Psychology Today article: "Shame Attacking: Overcoming a Lifetime of Social Anxiety" The article explores Martin's story in greater detail and illustrates how shame-attacking exercises can transform social anxiety by challenging both self-criticism and fears of rejection. We'd Love Your Feedback As with TEAM-CBT therapy, feedback helps us improve. Please take a few minutes to complete the episode feedback survey linked here. Your responses help us create better episodes and continue exploring the topics that matter most to you. Until next time, remember: the things you're most afraid to reveal about yourself may be the very things that set you free. Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!

  5. Jul 13

    Conquering Social Anxiety: The Courage to Reach Out

    Conquering Social Anxiety: The Courage to Reach Out Hosts: Kevin Cornelius, LMFT Dr. David Burns In this deeply moving episode, Dr. David Burns and Kevin Cornelius explore one of the most painful and misunderstood forms of anxiety: social anxiety. David shares a remarkable true story about a wealthy and highly successful businessman whose severe social anxiety left him feeling isolated, ashamed, and unable to connect even with his own family. Despite his power, wealth, and accomplishments, he secretly believed there was something deeply wrong with him because he felt anxious around people. Through an unforgettable exposure exercise involving radical self-disclosure on a public train, David illustrates how shame loses its power when it is brought into the open—and how genuine human connection can emerge when we stop hiding our perceived flaws. This episode explores: Why shame—not low self-esteem—is often at the core of social anxiety How secrecy fuels anxiety and emotional suffering The healing power of vulnerability and authenticity Why exposure exercises can create rapid breakthroughs How therapists can unintentionally reinforce hopelessness The difference between treating a diagnosis and treating a human being The surprising warmth and compassion people often receive when they stop pretending to be "special" David and Kevin also discuss: Why TEAM-CBT is never a "cookie-cutter" approach The importance of courage in overcoming fear "Reverse hypnosis" and how anxious thoughts persuade people they are incapable Why meaningful change often requires stepping directly into discomfort How human connection—not status or achievement—creates joy One especially memorable takeaway from the episode: "When I give up my need to be special, then life can be special." Key Themes Social Anxiety Shame and Vulnerability Exposure Therapy TEAM-CBT Self-Disclosure Human Connection Courage and Emotional Healing Memorable Moments David describing the businessman arriving at a modest hospital in a limousine with bodyguards The patient's emotional transformation after talking openly with strangers The realization that most people respond with kindness rather than judgment David's reflection that "magic is available to most of us most of the time" Kevin's observation that the patient "had everything—and yet nothing" About the Next Episode Next week, David and Kevin explore another powerful treatment for social anxiety inspired by Albert Ellis: Shame Attacking Exercises—a bold and often life-changing approach to overcoming fear of judgment. Resources Mentioned David Burns' articles on Psychology Today Let Us Know What You Think of This Episode Please use this link to take a very brief survey and share your opinion with us about this episode Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!

  6. Jul 6

    When Trauma Still Hurts: Memory Rescripting

    When Trauma Still Hurts: Memory Rescripting Hosts: Kevin Cornelius, LMFT Dr. David Burns Content Note This episode includes discussion of trauma, including sexual abuse and violence, which may be distressing for some listeners. What Is Memory Rescripting? Memory rescripting is a therapeutic technique that helps people transform how they experience painful memories. Instead of simply revisiting trauma, clients: Re-enter the memory vividly (often with eyes closed) Experience the emotions fully Then actively change the outcome of the scene The key idea: Many trauma victims, see themselves, still, as the helpless little child, the victim, and every time they re-experience the trauma, they re-enforced those brain circuits. Memory Rescripting allows patients to establish new brain circuits and new ways of seeing themselves. Clients often: Step into the scene as a powerful adult self Protect their younger self Confront or stop the perpetrator Create a new, empowering ending A Powerful Case Example David shares a striking case of a young woman struggling with: Severe anxiety Agoraphobia (fear of leaving home, especially public transportation) What wasn't working: Cognitive therapy helped overall mood But she refused exposure to public transportation Breakthrough moment: She revealed a childhood trauma: A babysitter repeatedly sexually abused her The Memory Rescripting Process During a guided session: She vividly re-experienced the traumatic memory At peak emotional intensity, she: Entered the scene as a strong adult Physically stopped the perpetrator (in imagination) Enacted intense revenge fantasies She continued reshaping the scene until: She felt relief and empowerment Surprising Outcome After the session: She voluntarily booked a solo international flight Completed 21 hours of travel alone Reported: Zero anxiety Ability to neutralize fear using spontaneous rescripting She ended therapy shortly after—fully recovered from her presenting issue Key Insight Memory rescripting may work by: Shifting identity: From helpless victim → powerful protector Allowing expression of: Suppressed anger Emotional truth Rewriting emotional memory—not just recalling it Important Caveat This technique is not for everyone David notes: He has used it rarely in decades of practice Most patients improve with standard cognitive and exposure methods Relapse Prevention for Anxiety A crucial takeaway: Recovery is maintained through continued exposure—not avoidance. Key principles: Face your fears regularly Don't become complacent If fear returns: It does not mean failure It means it's time to re-engage the tools Normalizing Setbacks Negative thoughts and feelings will return at times This is part of being human—not a sign something is wrong You can reuse the same tools that worked before Core Takeaways 1. Thoughts create feelings Changing distorted thoughts can eliminate emotional suffering. 2. There is no one-size-fits-all method Different techniques work for different people. 3. Don't give in to hopelessness Even long-standing anxiety can be overcome. 4. Avoid rigid "schools" of therapy Flexibility and multiple tools are key. 5. Memory Rescripting is one powerful method that could help When the patient rewrites the script on a traumatic memory, new brain circuits are created and the patient is freed from the pain of the traumatic event. "100% vs 200% Cure" 100% Cure: Fear disappears completely 200% Cure: You come to enjoy what you once feared Resources Mentioned When Panic Attacks by Dr. David Burns Feeling Good by Dr. David Burns Feeling Great by Dr. David Burns Feeling Great App (free at www.feelinggreat.com) Free anxiety resources and classes available at www.feelinggood.com Let Us Know What You Think of This Episode Please use this link to take a very brief survey and share your opinion with us about this episode Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!

  7. Jun 29

    A New Model for Treating Trauma

    A New Model for Treating Trauma Do You Need to Revisit the Past to Heal Trauma? Episode Overview In this episode, David and Kevin explore a provocative idea: healing from trauma may not require revisiting the past at all. Drawing from decades of clinical experience and data-driven research, David challenges a core assumption in trauma therapy and explains why focusing on the present moment can lead to rapid and lasting change. Key Takeaways A Radical Shift in Trauma Treatment Traditional approaches often emphasize revisiting and "processing" past trauma. David argues that this may be unnecessary—and sometimes counterproductive. His clinical experience suggests trauma can often be resolved in a single session by focusing on current thoughts and feelings. The Power of the Present Moment Patients consistently want help with what's bothering them right now, not necessarily past events. Changing how someone feels in the present can dissolve the emotional impact of past trauma. "The past is embedded in the present"—shift the present, and the past loses its grip. The Cognitive Model at Work Emotional suffering is driven not by events, but by thoughts about those events. When distorted thoughts are identified and challenged, emotional distress can rapidly disappear. This applies to trauma, depression, anxiety, and more. Data-Driven Insights Statistical modeling of patient data revealed that past emotional history does not predict recovery. In fact, including past data made predictive models less effective. Present-moment variables fully explained improvement. Powerful Clinical Stories Anne's Story (Terminal Cancer Diagnosis) Faced with a devastating diagnosis, Anne experienced severe depression. In a single session, her distorted thoughts (self-blame, guilt) were challenged. Her depression dropped from severe to zero—and did not return over the next two years. Trauma Workshop Demonstrations Across dozens of live demonstrations, participants with severe trauma experienced complete symptom relief within hours. Most work focused on present concerns—not revisiting traumatic memories. Latvian Survivor's Story A woman who survived Nazi-era trauma attempted suicide decades later. Her distress was tied not to past trauma, but to a belief: "I am worthless." Challenging that thought led to rapid recovery. Key Concepts Healthy vs. Unhealthy Negative Emotions Healthy: sadness, grief, concern Unhealthy: shame, guilt, worthlessness Therapy aims to eliminate distorted, self-defeating emotions, not natural human feelings. Exposure Therapy—Used Selectively Exposure can be powerful, especially for anxiety. However, it's often not necessary for trauma recovery. David reports using it rarely in trauma cases. No One-Size-Fits-All Approach Effective therapy requires a toolbox of techniques, not rigid adherence to one method. TEAM-CBT emphasizes flexibility and rapid testing of what works. Practical Tools for Listeners Daily Mood Log: Identify and challenge negative thoughts in real time Cognitive Techniques: Learn to "crush" distorted thinking patterns Self-Help Resources: Feeling Good by Dr. David Burns When Panic Attacks Dr. David Burns Feeling Great Dr. David Burns Feeling Great App: Free tool to practice these methods interactively Memorable Quote "The moment you stop believing a distorted thought is the moment your negative feelings disappear." Final Thoughts This episode offers a hopeful and empowering message: You may not need to relive your past to heal from it. By changing how you think and feel today, meaningful recovery can happen faster than you might expect. What's Coming Next Next episode: A deeper dive into trauma treatment using memory rescripting, including when revisiting the past can be helpful. Thanks for listening—see you next time! Let Us Know What You Think of This Episode Please use this link to take a very brief survey and share your opinion with us about this episode Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!

  8. Jun 22

    Mastering the Daily Mood Log

    Mastering the Daily Mood Log Small Details, Life-Changing Results Episode Summary The Daily Mood Log might seem simple—even boring—but its impact can be profound. In this episode, David and Kevin break down how to use this powerful CBT tool effectively, highlighting the most common mistakes people make and how to avoid them. They explain why focusing on a single specific moment is the key to emotional transformation, how to accurately identify feelings, and how to uncover the exact thoughts driving distress. This practical deep dive shows how small shifts in technique can lead to dramatic improvements in mood, confidence, and even what David calls "enlightenment." Step 1: Upsetting Event / Moment Identify one specific moment in time (not a general problem). Include details: Where were you? Who was there? What exactly happened? Common Mistakes: ❌ Being too vague: "My life is a mess" ❌ Writing thoughts instead of events: "I'm not good enough" ❌ Describing ongoing situations instead of a moment Example: ✔️ "At 3pm today, my boss criticized my report in a meeting." Step 2: Emotions Circle or list all emotions you felt Rate each from 0–100% intensity Examples: Sad / Down – 60% Anxious / Nervous – 70% Ashamed – 50% Common Mistakes: ❌ Skipping this step ❌ Not rating intensity ❌ Thinking feelings can't be measured Why It Matters: Helps track progress Improves emotional awareness Increases accuracy and empathy Step 3: Negative Thoughts Write short, specific thoughts (1 sentence each) Focus on what you were telling yourself Examples: "I'm a failure." "There's something wrong with me." "I'll never succeed." Common Mistakes: ❌ Writing long paragraphs ❌ Including events ("She rejected me") ❌ Including feelings ("I feel terrible") ❌ Writing questions ("Why am I like this?" → convert to statement) Tip: Work through emotions one at a time: "What thought caused my sadness?" "What thought caused my anxiety?" Step 4: Positive Thoughts Generate thoughts that: ✅ Are 100% true ✅ Reduce belief in the negative thought Examples: "I made a mistake in that meeting, but that doesn't define my entire ability." "One criticism doesn't mean I'm a failure." Common Mistakes: ❌ Cheerleading ("I'm awesome no matter what") ❌ Irrelevant truths ("At least I can cook") ❌ Statements you don't fully believe Key Insight: Truth alone isn't enough—it must directly challenge the negative belief. Step 5: Re-evaluate Belief in Negative Thought After generating positive thoughts, re-rate how much you believe the original thought Example: "I'm a failure" Before: 90% After: 0% Goal: Reduce belief as much as possible (ideally close to 0%) Why It Matters: Emotional change happens when belief in negative thoughts decreases The greater the reduction, the greater the relief Core Principle Change one moment → understand the pattern → apply it everywhere. Memorable Quotes "We're not fishing for small improvements—we're going after the big fish." "I can't help you with your whole life, but I can help you with one moment." "The truth—not positive thinking—is what sets you free." "Without measuring feelings, therapists are mostly guessing." Practical Exercise Try this today: (Download a blank Daily Mood Log at this link) Write down one upsetting moment Rate your feelings (0–100%) List 3–5 short negative thoughts Challenge one thought with a 100% true alternative Who This Episode Is For Therapists using CBT or TEAM-CBT Anyone struggling with anxiety, depression, or self-doubt Listeners who want practical, structured tools for change Connect & Learn More Read Dr. Burns' latest articles on Psychology Today Explore more tools and resources at FeelingGood.com Learn about TEAM-CBT training and techniques If you enjoyed this episode, please consider subscribing, sharing the podcast, or leaving a review. It helps more people discover tools for overcoming depression and anxiety. Let Us Know What You Think of This Episode Please use this link to take a very brief survey and share your opinion with us about this episode Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!

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This podcast features David D. Burns MD, author of "Feeling Good, The New Mood Therapy," describing powerful new techniques to overcome depression and anxiety and develop greater joy and self-esteem. For therapists and the general public alike!

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